Best Way to Cure a Headache

An estimated 27% of women and 14% of men regularly suffer from severe headaches, including migraine headaches — and these percentages don’t include the “nuisance” headaches that we all get from time to time.

Many people manage their headaches with over-the-counter or prescription drugs. Medications provide only temporary relief. With continued use, they frequently cause rebound headaches — the pain returns, sometimes more intensely than before.

Chiropractic care can help. It focuses on spinal adjustment (manipulation) and massage. The American Chiropractic Association reports that up to 14% of patients who see a chiropractor cite headaches as a primary concern. The success rate of treating headaches with chiropractic care can be superior in some cases to pharmaceutical management.

A study in Journal of Manipulative and Physiological Therapeutics looked at 218 headache patients who were treated either with amitriptyline (an antidepressant commonly used for migraine headaches) or with chiropractic manipulation. Initially, the treatments were equally effective, but only patients in the chiropractic group reported continued benefit one month after the treatments stopped.

How Palin Can GET 12M in Only 9 months

Half-term Governor Palin has proven how easy it is for (as she likes to say all in one breath) “real patriots, real Americans, people who love this country, pro-Americans” can receive (not “earn”) $12 Million dollars in as little as 9 months.  It doesn’t require hard work, years of effort, an original thought, or obtaining a special degree.  All you need is the ability to spew forth nonsensical, incoherent sound bites peppered with satire, sarcasm, and hypocrisy.

Once you’ve mastered the fine art of fooling some of the people all of the time with your shtick, and can string together nauseating cutsey-wootsy phrases like “hope-y, change-y” and “Nahhh…we’re the party of HELL NO!” spoken in angry populist rhetoric, then it’s just a matter of finding enough people willing to hand over their hard earned money to you.  Just give it to you; No questions asked (unless they’re scripted questions, of course).  Obviously, there are plenty of people ready, willing and able to hand over their money.

The general idea behind this get-rich-quick scheme is to rile up a crowd by stoking anger, hatred and fear towards the “other.” It doesn’t matter what the “other” is, but “big Government” seems to work rather well as a common denominator.  There are those who would argue that less Government in a country the size and ever-growing population of the U.S. would be a good thing.  We don’t need any more/better public schools, roads, bridges, infrastructure, military bases, police officers, teachers, libraries, hospitals, public parks, and so on.  Of course, this scheme only works on people who are so busy being consumed by their fear of other that they have no time to read, research or think for themselves.  Being an independent thinker is a lot more difficult than simply playing the role of a lemming.

Ideally, you’ll need to baffle the crowd with your BS, so you better have enough to go around… and Palin, et al. has more than enough to feed the masses.   What you don’t want to do is offer up any sort of common sense solutions, be grounded in reality, or cite empirically proven facts that would indicate that the vast majority of  “real Americans” tend to be optimistic and hopeful.  After all, America has a history built on hope…and 233 years of change.  Constant change.  Palin has made a side show out of disparaging Americans who are at their core very optimistic and hopeful people.  How sad, yet proven to be extremely profitable.

Clearly, we know who Palin, et al. is against, but we have no idea WHY, other than the fact that she’s a  GOP/Tea-Party-Real-American-Patriot.  (And by the way, I resent the implication that if I’m not part of the Tea Party movement, I’m not a “real American.”) Her ad hominem attacks offer only sarcasm and sweeping generalities: no solutions to any of the problems we’re up against.  No specific concepts to solve economic and social problems.  She has said absolutely nothing even remotely close to being helpful, or positive for that matter.   Other than demanding mega bucks to regurgitate the same sound bites (her applause lines) at various GOP complaint conventions and depression sessions, and demanding bendable straws (maybe unbendable straws are too sharp for her) and a Learjet for transportation to events, what, exactly, has she done for those so willing to give her their money?  Her so-called speeches are short on evidence and logic, and long on one-liners, conceit and BS. Then again, she only speaks in front of crowds who are more impressed by BS than by facts, logic, solutions and rationality.

Palin does ALL Americans, in ALL States, from ALL walks of life, an incredible disservice by glamorizing ignorance and giving voice to the worst elements of our society.  Surely we have evolved enough as a society to the point where we can move past the anger, fear and violence she so loves to inspire in people and work towards real solutions to real problems.  At least I would HOPE so.

Don’t speak out against Government run Health Care WHILE you’re GETTING Government run Health Care…

That’s just bad form.  Palin loves to rant about “socialized, government run health care,” along with the pointless “repeal and replace” GOP mantra.  Apparently, “socialized health care” and “Government run health care” is completely acceptable to her for her own family, but not for the rest of the “real American” families who can barely make ends meet in this Bushy-Cheney created recession.  How can someone who is raking in millions of dollars not be able to afford – or are unwilling to pay for — private insurance?

Recently released documents from the custody battle show clearly Tripp Palin Johnston has socialized health care through Indian Health Services and the Alaska Native Medical Center.

A look in the rear view mirror…

When Palin mocked Obama by asking, “how’s that hope-y, change-y stuff working out for ya?” why didn’t someone ask, “How’s that Bushy, Cheney stuff working out for us?”  Let’s briefly recap:

BUSH/CHENEY

• Two unfunded wars. (No one seemed to care about what that would do to the deficit.)
• Borrowing billions from China to pay for those unfunded wars (if China calls in their markers, we are in deep, deep trouble).
• Turned a surplus into a HUGE deficit.
• The Enron Collapse (People would have been outraged if they understood what happened.)
• Debt rose under the G. W. Bush administration by $6.1 trillion (No one seemed to care about what that would do to future generations)
• No progress on homeland security. (I don’t want to mention 9/11, but, well, that did happen under Bush’s watch.)
• Skyrocketing health care costs. (No one seemed to care about what that would do to the deficit.)
• Skyrocketing health insurance premiums. (Why would anyone in Congress care? They already have great insurance coverage…paid for by We The People.)
• Financial market meltdown creating that “too big to fail” scenario. (No one seemed to care about the long term effect of  giving Wall Street carte blanche to do “whatever” would have on the economy, and of more import, on We The People.)
• Tax cuts for the already rich and powerful. (No one seemed to care about what that would do to the deficit.)
• Unfunded Drug Prescription Program. (What’s one more massive unfunded program.)
• Millions of people lost their jobs, their health insurance, and their homes. (No one seemed to care enough to stop this from even starting. No one wanted to regulate the financial industry and risk losing their biggest political contributions.)

OBAMA/BIDEN

So far, and only one year into the “hope-y, change-y” side of things Obama has:

• Passed the stimulus package, generating jobs (see graph below)
• Eliminated wasteful spending; The Washington Times reported on January 14 that Obama won “60 percent of his proposed cuts” and also managed “to get Congress to ax several programs that had bedeviled President George W. Bush for years.”
• Sotomayor nomination
• Lilly Ledbetter Fair Pay Act, which expands the rights of workers to sue employers over wage discrimination claims.
• SCHIP expansion.
• Credit card reform.
• Transparency. The Washington Post reported that moves by the Obama administration to improve government transparency “included a ban on lobbyist gifts; restrictions on the hiring of lobbyists; publication of White House visitor logs and other records; and a move to bar lobbyists from serving on advisory boards.” A report by Common Cause, Democracy 21, the League of Women Voters, and U.S. PIRG stated that: “The cumulative effect of the Administration’s actions has been to adopt the strongest and most comprehensive lobbying, ethics and transparency rules and policies ever established by an Administration to govern its own activities.”
• Tobacco regulation.
• The Edward M. Kennedy Serve America Act, which expands the scope of AmeriCorps and provides opportunities for young people and senior citizens to join in service programs.
• Stem cell research.
• Plutonium Disposal Agreement with Russia
• Getting China to work with us on Iran Sanctions
• …But wait… there’s MORE!  You’ll just have to do the Google search yourself.

The slow climb out of a very deep hole…

Today, Federal Reserve Chairman Ben Bernanke told Congress that he has confidence the unfolding economic recovery will have staying power, although it won’t be strong enough to bring quick relief to high unemployment.  I’m not sure how the Tea Party-goers can expect and/or demand “quick relief” from a problem that was 10 years in the making.  Wanting instant gratification seems to be the norm in our country.

http://www.msnbc.msn.com/id/36496933/ns/business-stocks_and_economy/

We are climbing out of the hole and on our way to full recovery.  Slowly, but surely….

FEATURED VIDEO

Rachel Maddow demonstrates job growth under Obama vs. Bush using a “bikini” graph:

Closing comment:

Maybe Country Western singer Terri Clark was onto something when she wrote, “I Think the World Needs a Drink.”

I think the world needs a drink
I think enough’s enough
She’s been spinnin around so long I’d say She’s pretty wound up
Calm down, Sit back, Relax.

A Holistic Approach to a Thyroid Problem

One of the most common forms of thyroid problem is hypothyroidism or an under active thyroid gland. The most prevalent form of hypothyroidism is Thyroiditis or Hashimoto’s Disease, an auto immune disease affecting the thyroid gland. Hypothyroidism can also be caused by a thyroid gland that is inflamed or sluggish. Thyroid problems can be due to iodine deficiency, an after effect of surgery or medication, or dysfunction of the pituitary gland.  There are various herbs and natural remedies available that are believed to actively treat a thyroid problem.

Symptoms of hypothyroidism:

• Weight gain, especially if the pounds pile on quickly and are almost impossible to remove.
• Dry and rough skin.
• Dry and coarse hair.
• Constant fatigue.
• There could also be memory loss, cramps and constipation.

All of these symptoms or just a few can be present, which means diagnosis of a thyroid problem by your physician is highly recommended.

A blood test for levels of thyroid hormones TSH and T4 is the most precise (but not necessarily VERY precise) way to diagnose a health problem.  What may be a “normal” thyroid level for one person may not be normal for another.  Thyroid problems can appear in someone who has the same levels as someone else who seems perfectly fine. The range of thyroid levels considered normal is quite wide, and can also depend on a particular lab report.  Nevertheless, a blood test remains the best way to diagnose a thyroid health problem, such as hypothyroidism.

Conventional treatments for thyroid conditions included synthetic thyroid hormones.  These treatments can often very from person to person, making it a hit or miss situation with constant monitoring needed as to how drug levels are affecting the condition.  Ideally, the goal is to change thyroid hormone levels in order to treat causes of the thyroid problem, rather than just temporarily relieve the symptoms.

The  best way to maintain your thyroid for optimum health is by taking a holistic approach to nutrition.

• Eliminate white flour (don’t be fooled by “wheat flour” as the first ingredient listed on the label; Wheat flour is really white flour), sugar, processed foods, and stimulants like alcohol, tea and coffee.
• Food with additives and preservatives should be avoided.
• Increase your intake of nutrient-dense foods such as dark leafy/green vegetables.  Plants contain three classes of micronutrients that are critical for optimal health: vitamins, minerals, and phytochemicals.   Phytochemicals are not “optional,” they are Essential in immune system defenses.

Strive for a plant-based diet that is rich in colorful vegetables and fruits. If at all possible, try not to buy ANY food product that has a label on it.

Is Your Weight Loss Canary Suffering?

There’s no doubt that thyroid disease is on the rise. Now the question is why?

The reason your weight loss attempts might not be working is because your weight loss canary might be suffering…let me explain.

From the research I’ve reviewed and the patients I’ve seen in the last 20 years, it’s clear to me that the thyroid gland is your body’s own yellow canary. It’s sensitive to many different influences—your diet, your lifestyle, and the world around you. And all of these influences can affect how well your thyroid functions.

Remember how miners used to detect toxic methane gas and carbon monoxide? They sent bright yellow canaries into the mines. Canaries are highly sensitive to these gasses—so much so that they die when exposed to them. Their deaths served as a warning system for miners so they do not enter and become exposed to poisonous air.

So, it’s not surprising that as we eat more toxic foods and are increasingly exposed to pollution, petrochemical and industrial wastes, and heavy metals that thyroid problems have also skyrocketed. In fact, more than 20 percent of women and 10 percent of men in the United States have thyroid dysfunctions—and half of them don’t even know it!

But exactly how does your environment affect your thyroid?

We now have substantial research to demonstrate that environmental chemicals have a direct impact on the thyroid gland. It’s clear that PCBs and other industrial petrochemical toxins can lower thyroid function, as well as other pollutants such as chlorine, fluoride, and bromide.

Since the thyroid produces hormones that manage your metabolism, anything that affects your thyroid will ultimately affect your metabolism. In fact, there’s evidence that toxins boost the excretion of thyroid hormones, leaving you with less of this hormone to control your metabolism—and a decreased ability to burn fat.

The truth is, your thyroid plays a huge role in weight control, and in determining your metabolic rate.

The question is not if, but how much is today’s obesity epidemic linked to the harmful effects of environmental toxins on metabolism.

I’ve seen so many patients struggle with their weight, only to have the pounds melt off when we addressed their thyroid problems.

True, not everyone’s weight problems are caused by thyroid dysfunction—but if you’re overweight, you should consider the connection. That’s why the best medical doctors always check their patients’ thyroid functions and will consider all the possible causes of subtle thyroid imbalance, including toxins, food allergies, nutritional deficiencies, and stress.

Now let’s talk about some of those other factors.

For example, food allergies, like sensitivities to gluten and other foods, also negatively affect thyroid function—and are frequently undiagnosed. Likewise, deficiencies in nutrients important to good thyroid function—like selenium, zinc, omega-3 fatty acids. and iodine and tyrosine—can also trigger thyroid problems.

With all of these factors that can affect your thyroid, it’s clear that we need a new approach to the diagnosis and treatment of thyroid disease. Many doctors can miss the subtle signs of thyroid problems, and conventional medicine often treats low thyroid function with inadequate, one-size-fits-all drugs like Synthroid.

However, thyroid dysfunction requires a more personalized, integrative approach—one that you can help control by becoming an active partner in your care. First, keep an eye out for the symptoms of a low thyroid function, including:

• fatigue
• sluggishness
• trouble getting up in the morning
• depression
• dry skin
• dry hair
• constipation
• fluid retention
• menstrual problems and PMS
• hair loss
• cracked or chipping fingernails
• low sex drive
• weight gain
• muscle aches
• cramps

Yes, a lot of those symptoms are pretty common and vague—which is one reason why thyroid dysfunction often goes undetected. But if you notice any of these signs, bring them to your doctor’s attention, and ask him or her to test your thyroid function.

If you are diagnosed with low thyroid function, the following steps recommended:

Remember, thyroid hormone is the master metabolism hormone. If your thyroid is out of balance, your metabolism is out of balance, too.

Do you have a dysfunctional thyroid?

Know that the problem can be fixed. By following the program here you can get your thyroid working properly, keep your weight under control and start feeling better today.

About the author…

Alternative Therapies For Allergies

According to various experts, this is supposed to be one of the worst allergy seasons in recent years. “We had a perfect storm this year,” said Dr. William Storms, professor at the University of Colorado and a clinician. “It’s the worst I’ve seen in 10 years.”

Many people suffer from some form of allergy or another and the reaction can range from mild to serious. Alternative therapies provide a number of options that can be very effective on allergies.

Medicinal Herbs are one of the most effective treatments for allergies and are often recommended based on your particular allergy symptoms, and what’s causing your allergy.  Since these are “medicinal” it’s a good idea to consult a herbalist to discuss your allergy and have him/her select the ones that will work best for you.  For those sudden allergy attacks, one homeopathic remedy that has been purported to give immediate relief is SOS HistaDrops™.

For some people changes in diet can have a significant effect on their allergy. For example, some people who have hay fever have found that eating local honey before the spring season begins helps to significantly reduce the symptoms  of hay fever.

Acupuncture, Ayurveda, and Chiropractic are other alternative therapies that have provided effective relief from allergies.  Some will reduce the reaction or completely resolve an allergy.

Whichever alternative therapy you decide to use, make sure you’ve done your research so that you will know the risks and rewards, and will know which therapist can help you.  The  therapist you select should have experience in treating allergies and also a client list that you can contact to get feedback. If you are concerned about how the treatment could interfere with any conventional medicine you are taking you should also consult your doctor to ensure you are safe.

FEATURED VIDEO

Expert: Heather Herrington
Bio: Heather Herrington is an herbalist with years of experience in treating common ailments with herbs and other natural remedies.

Thyroid Disease, a Naturopathic Answer

Thyroid disease, malfunctions of the thyroid gland, hyperthyroid (overactive) or hypothyroid (underactive) are showing signs in our population of becoming an epidemic says a “The Colorado Thyroid Disease Prevalence Study.” This is a trend across the board in American health, where we are seeing many common diseases moving to an epidemic stage. You name a disease and it is probably an epidemic or moving toward becoming an epidemic like thyroid disease.

Why do we have this problem? Well, as a naturopath I say look at the basics, we are violating just about every natural law in how we take care of ourselves and our environment. But for you who have thyroid disease, solving your problem is the most important priority right now. I will be frank with you; the drug industry does not have a realistic answer to your problem. Drugs can be a way to stabilize your situation temporarily but to use those drugs does not address the root of the problem only the symptoms. Through your thyroid disease, your body is saying something is wrong with the way you are living. If you only address this disease signal your body is sending you with drugs, without addressing the real cause, it will breakout again as another disease and so on.

To get back to basics, take a look at an article I wrote titled “You Are Sick and You Need Help Now,”  also read “I am an omnivore, we are all omnivores.”  These articles will give you some real solid basic health suggestions and common sense knowledge that, when put into practice, begin to address those needs your body has. When you give your body what it needs, the whole body begins to normalize and all your organs begin to run like they were designed to. When they do that, even genetically weak organs begin to move toward normal function. I ask that you give these suggestions a fair shake of at least 3 months of diligent work. Remember it took years of abuse to develop thyroid disease, it is not going to be solved with a few good meals, you have to work with this. You will see changes just as I did. Read my biography. I had cancer, a genetic weakness, and many genetic problems all served up by an American life style. I really thought I led a healthy life until I was taught better by my sicknesses. If I had not changed my life, like I am asking you to do, I would be dead like my father and grandfather. As I have repeated over and over to students, “I have not drawn a sick breath since that time 18 years ago when I cured my cancer.”

While you are establishing a healthy foundation for your body there are herbs, vitamins and minerals listed below that can assist you with your thyroid issues. Also I would encourage you to take up a hatha yoga routine that includes the inverted postures (simple inverted, shoulder stand, and plow poses). These powerful yoga postures are known to cleanse and stimulate the thyroid gland to balance itself while encourage a balancing of all hormones.

The kind of Ingredients you should seek for thyroid disease.

Below are listed some of many foods that can assist the body when it is suffering from this disease. Some of these foods have a reputation for their thyroid remedial power. Why is it important that the ingredients in the herbal formulas you take be from food? Why couldn’t they be from chemicals? Scientists would like to think that we can treat our bodies with chemicals, that chemical medicines will cure us. But that has never happened and it never will; that is why there are always dangerous side effects. This is just plain common sense; our bodies do not recognize chemicals because they are not from nature. Below are simple natural food complexes which have been shown to be better for our internal human environment. Our forefather’s and mother’s have been using some of these same ingredients for thousands of years with no ill effects.

Why so many different ingredients? This is also just plain common sense as are all nature healing remedies and philosophies. Every single ingredient we are suggesting will all encourage a positive result in your body. But our bodies are uniquely individual and what will encourage dramatic healing results for you might not be as beneficial for someone else with thyroid disease. So we suggest many herbal foods combined together to create a healing synergy that will fit with each unique individual. Again this is common sense when you are given the simple answer.

Chemicals can react against each other causing side effects while foods tend to work together; we all know that.

Food Nutrients for the Thyroid

Listed below is information on different food complexes that assist the thyroid to regain balance and function. This information was compiled by Doctor Robert Thiel, N.H.D. who also holds a Ph.D. in nutrition science; he heads the research group at Doctors’ Research. Adrenal glandulars are a Food which has been used for decades by nutrition-oriented doctors when adrenal concerns are suspected. The adrenal glands help the body deal with stress, but high stress weakens the adrenal glands. Fatigue and metabolic problems are common symptoms of adrenal insufficiency. It should be noted that it is well accepted that hypoadrenalism results in  increasing the frequency of hypoglycemia as well as  hypothyroidism. Salt craving is a common symptom of hypoadrenalism; it can also be involved in hypothyroidism. The adrenal cortex produces the hormone cortisol which helps control organic metabolism and responses to stress.

Alfalfa is believed by some herbalists have a beneficial effect on the pituitary gland and helps in chemical imbalance, neutralizes uric acid for arthritis, and is useful as a Food to prevent cholesterol accumulation in the veins; this last point is supported by several animal studies.

Brown Kelp is a Food source of trace minerals, and an excellent source of iodine. Kelp has long been used (since 3000 B.C.) to provide nutritional support for the thyroid gland. Gary Null, Ph.D., has written, “Kelp can rebalance thyroid metabolism, resulting in successful weight management and the reversal of many conditions which are caused by a thyroid imbalance, including stomach and respiratory disorders.”

Burdock is believed by some to be helpful in fortifying the immune system. It has several historical uses including helping with skin disorders; particularly when they are caused by a system imbalance. It stimulates the digestive juices and bile secretion and therefore is useful in treating anorexia nervosa and digestion and appetite problems. Some believe, in addition to helping with digestive concerns, burdock aids the pituitary gland to help adjust hormone balance. Burdock has sometimes been recommended for thyroid health.

Carrots contain a variety of carotenoids, which is a vitamin A precursor. Low levels of vitamin A are associated with increased risk of thyroid goiters and deficiencies affect thyroid metabolism.  A decade-long Harvard study indicated that by getting 50 milligrams of carotenoids in every other day significantly reduced the risk of cancer, cardiovascular disease, and cataracts.

Copper is a mineral which, in proper dosages, is essential to the human body.

Irish Moss Chondrus crispus contains humic and fulvic acids (FAs) which increase the solubility of toxic metals, thus it is sometimes used to detoxify. Detoxification can be an issue with thyroid health as some believe that substances like chloride and fluoride can bind with the thyroid and interfere with iodine absorption.

Rice bran is a Food source of B vitamins, which are often used for stress and anxiety.

Scullcap (also spelled “skullcap”) is a member of the mint family and is often used as a tonic for female weakness.

Selenium seems to support thyroid hormone production, function as part of many enzymes, have antioxidant effects, and supports cardiovascular health. Food selenium is about twice as well retained than non-food selenium.

For additional information and full article, visit the Author’s Website.
NOTE: This article was contributed by Paul Blake, and condensed down from its original length.

Alternative Therapies for Fibromyalgia

Alternative Therapies for Fibromyalgia: Myofascial Release and Massage
Contributed by Erica Thompson
There are many alternative therapies for Fibromyalgia and each individual may be affected differently by each therapy.  A therapy that works well for one may not benefit another as much or at all.  It is important to know what is available to you that can help better your quality of life and help you manage your pain.

I have tried several different therapies and there are a few that really helped and one in particular, was a life-saver!  My hope is that you can find a therapy that you can add to your conventional treatment and gain freedom of movement and freedom from the stress and depression that are caused by Fibromyalgia.

Integrative Medicine:  The idea was developed to help medical and other health professionals to expand their practices by and integrating accessible effective Complementary/Alternative Medicine (CAM) protocols for the treatment of their patients. This would bring patients more complete care and give them all the help that is available to improve their overall health. Some of the therapies included are:  Energy Therapies (including CMU Technology), Herbs and Supplements, Nutrition, Lifestyle Strategies, Biochemical Approaches and Structural, Movement and Mind-Body Therapies.

In this article, I will cover two structural, movement and mind-body therapies:  Myofascial Release Therapy & Massage Therapy.

Massage therapy helps with Fibromyalgia because it gently works on the soft tissues (muscles, tendons, fascia and ligaments). Massage increases circulation of blood to tight, sore muscles & increases muscle tone. It is sometimes used in conjunction with ultrasound or with the application of heat and/or cold packs. Massage is also often helpful in removing built-up toxins such as lactic acid, and to help re-educate muscles and joints that have become misaligned.

Massage also helps the movement of lymphatic fluid (removes body wastes, toxins, pathogens), to release muscular tension, maintain proper musculoskeletal structure and function, internal organs, the central nervous system, the immune system, the endocrine system, mind/body integration, and energy flow to promote healing and emotional well-being.

Myofascial Release is a very effective hands-on technique that provides sustained pressure into myofascial knots to eliminate pain and restore motion.  To understand what Myofascial Release is and why it works, you need to know what fascia is. Fascia is a thin tissue that covers all the organs of the body. It is actually one structure that exists from head to foot without disconnection.  Myofascial Release treats taut bands in the muscle by releasing the uneven tightness in injured fascia. I was treated with the John Barnes method of Myofascial Release after a car accident that inflamed my Fibromyalgia symptoms and led to the discovery of myofascial trigger points.  Even if you do not have Chronic Myofascial Pain, you can still benefit greatly from this therapy.

There are many more alternative therapy options out there and I will continue to provide information about them in hopes of giving you and your doctor the ability to make an informed decision about what therapies might work for you.

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